Strength
a) Deadlift – Work up to a heavy single (90%+), then 1×20 @ 50%
—No touch n go DL. Lower to the floor under control & pull from a dead stop. Pass = complete 20 reps in under 90 sec & take less than 5 breaths in 20 sec when finished.
b) One Arm High Pull – 1 set: Max reps on each arm (use 33% of bodyweight)
—If you can’t do 1 rep at 33%, choose a lighter weight to where you can get 8-12 reps. Record weight on sheet.
c) One Arm DB Press – 1 set: Max reps on each arm (use 33% of bodyweight)
—Same as part b.
Conditioning (25 min cap)
18 Rounds For Time With a Partner (interval/relay style)
4 Dball Over Shoulder 150/100#
8 GI Janes
WOD Notes: TD = 17-25 min (50 sec-1:15/rd). This is relay style where partner A does the 4 dball/8 GI Janes, while partner B rests. Each round is a sprint! You should NOT be taking longer than 90 sec each round (if you and your partner take 90 sec each round that’s 27 min, which is outside of TD). Scale the reps if necessary. If you have a partner that takes longer than 90 secs to do a round, you will start your next round after you got 90 sec of rest. If you can’t do a pull-up, you will pull yourself up as high as you can each rep.
Midline
Hollow Rocks – 3 sets for Max total reps
—rest 2 minutes between sets
